Free Calorie CalculatorTDEE, BMR & Macro Targets
Calculate your maintenance calories, fat-loss target, lean bulk calories, protein goal, and daily macro targets in seconds.
About you
Your lifestyle
Common uses
- Setting a daily calorie target for safe, sustainable weight loss
- Calculating maintenance calories to avoid unintended weight gain
- Planning a calorie surplus for muscle building or bulking
- Adjusting intake based on activity level changes or new exercise routines
- Understanding calorie needs during pregnancy or postpartum recovery
- Comparing calorie targets across different weight goals side by side
How your calories are calculated
Your daily calorie target is built from two numbers: BMR (Basal Metabolic Rate), which is the energy your body uses at complete rest, and an activity multiplier that estimates how much more you burn through movement.
BMR × activity multiplier = TDEE (Total Daily Energy Expenditure). Your TDEE is your maintenance calories, the amount that keeps your weight stable. To lose weight, you eat below it. To gain, you eat above it.
You can explore your BMR in more detail with our BMR Calculator, or see your full energy expenditure breakdown with the TDEE Calculator.
Which formulas are used, and why
Mifflin-St Jeor (default)
Developed in 1990 and widely regarded as the most accurate BMR formula for the general population. Recommended by the Academy of Nutrition and Dietetics.
♂ 10×kg + 6.25×cm − 5×age + 5
♀ 10×kg + 6.25×cm − 5×age − 161Katch-McArdle (body fat mode)
Uses lean body mass instead of total weight. More accurate for people who know their body fat percentage, especially athletes and lean individuals.
BMR = 370 + (21.6 × lean mass in kg)Assumptions & limitations: Both formulas estimate averages across populations. Individual metabolism can vary ±10–15% due to genetics, hormonal profile, muscle density, and adaptive thermogenesis. These results are a starting point, not a prescription.
How to choose the right calorie goal
Maintain weight
Eat at your TDEE. Best if you're happy with your current body composition and want to sustain it.
Mild deficit (−250 cal)
Lose ~0.5 lb / 0.25 kg per week. Sustainable, minimal muscle loss, easy to stick to long-term.
Standard deficit (−500 cal)
Lose ~1 lb / 0.5 kg per week. The most common recommendation. Balances speed with sustainability.
Lean bulk (+250 cal)
Gain muscle with minimal fat. Requires consistent resistance training for best results.
Safe weight-loss guidance
- • Women should generally not go below 1,200 cal/day and men below 1,500 cal/day without medical supervision.
- • Losing more than 2 lb (1 kg) per week increases the risk of muscle loss, nutrient deficiencies, and metabolic slowdown.
- • Prioritise protein intake (0.7–1 g per lb of body weight) during a deficit to preserve muscle mass. Use our Protein Intake Calculator for a personalised target.
- • Consider a hydration plan as thirst is often mistaken for hunger.
- • Consult a healthcare professional before starting any significant dietary change.
Protein and macro guidance
Calories tell you how much to eat and macros tell you what to eat. Getting the right balance of protein, carbohydrates, and fat is essential for body composition, energy, and long-term adherence.
Protein
The most important macro for body composition. Preserves muscle during a deficit and supports growth during a surplus. Aim for 0.7–1 g per lb of body weight.
Carbohydrates
Your body's preferred fuel source, especially for high-intensity exercise. Higher carbs support training performance; lower carbs can aid fat loss for some.
Fat
Essential for hormones, brain function, and nutrient absorption. Don't drop below 20% of total calories. Prioritise unsaturated sources.
For a detailed macro target based on your specific stats, use our Macro Calculator.
Thermic effect of food (TEF)
Not all calories are created equal when it comes to digestion. The thermic effect of food is the energy your body spends breaking down, absorbing, and processing nutrients. It accounts for roughly 10% of your total daily energy expenditure.
This is one reason high-protein diets are effective for weight loss — protein costs significantly more energy to digest than carbs or fat, meaning fewer net calories are absorbed.
| Macronutrient | TEF | What this means |
|---|---|---|
| Protein | 20–35% | Your body burns 20-35% of protein calories just digesting it. A 200 cal chicken breast costs ~50 cal to process. |
| Carbohydrates | 5–15% | Complex carbs (oats, rice) are at the higher end; simple sugars are at the lower end. |
| Fat | 0–5% | Fat requires almost no energy to digest and store, which is why it's so easy to overconsume. |
| Alcohol | 10–30% | High TEF, but alcohol suppresses fat oxidation — your body prioritises metabolising it over burning fat. |
Practical takeaway: If two diets have the same total calories but one is higher in protein, the high-protein diet will result in slightly fewer net calories absorbed and better muscle preservation during a deficit.
NEAT: The biggest variable in your metabolism
NEAT (Non-Exercise Activity Thermogenesis) is all the energy you burn through movement that isn't formal exercise — fidgeting, walking, standing, carrying shopping bags, playing with your kids. It's the single largest variable in daily calorie expenditure between individuals.
Two people with identical BMR, age, and weight can differ by 500-1,000 calories per day based on NEAT alone. This explains why some people seem to "eat whatever they want" without gaining weight — they simply move more throughout the day.
| Activity | Cal/day | Note |
|---|---|---|
| Fidgeting | 100–800 | Highly genetic — some people burn 800 cal/day just fidgeting |
| Standing vs sitting | 50–200 | Standing desks burn ~50 cal/hr more than sitting |
| Walking during phone calls | 50–150 | 30 min of pacing = 100+ extra calories |
| Taking stairs | 20–60 | 10 floors/day = ~50 extra cal |
| Cooking & cleaning | 100–250 | An hour of active housework burns 150-250 cal |
| Shopping (walking) | 100–200 | A 1-hour shopping trip = 150+ cal burned |
| Playing with children | 150–400 | Active play with kids is one of the highest NEAT sources |
| Gardening | 200–400 | Digging, weeding, mowing can burn more than the gym |
Why NEAT drops during a diet
When you eat less, your body unconsciously reduces NEAT. You fidget less, move slower, stand less, and take fewer steps. This "adaptive thermogenesis" can reduce your daily burn by 200-400 cal without you noticing — it's a major cause of weight loss plateaus.
How to increase your NEAT
Track your daily step count (aim for 8,000-10,000). Walk during phone calls. Take stairs. Park further away. Stand while working. Set hourly movement reminders. These small habits compound to 200-500 extra calories burned per day.
Metabolic adaptation: Why weight loss slows down
When you maintain a calorie deficit, your body adapts to burn fewer calories. This is called metabolic adaptation (or adaptive thermogenesis). It's not a myth — it's a well-documented survival mechanism that affects everyone.
What happens during a prolonged deficit
Water weight drops quickly (3-5 lb). Feels like rapid progress.
Fat loss begins in earnest. NEAT starts declining unconsciously. You move less without realising it.
Metabolic rate drops 5-15% beyond what weight loss alone explains. Hunger hormones (ghrelin) increase. Satiety hormones (leptin) decrease.
Plateaus become common. The deficit that worked at month 1 may no longer produce a deficit at month 4 due to lower body weight + metabolic adaptation.
Diet breaks
Eating at maintenance for 1-2 weeks every 8-12 weeks can partially reverse metabolic adaptation and replenish willpower. Research shows this doesn't significantly slow total fat loss.
Refeed days
1-2 days per week eating at maintenance (primarily from extra carbs) can boost leptin, improve training performance, and provide psychological relief. This is the principle behind zigzag calorie cycling.
Recalculate regularly
Come back to this calculator every 4-6 weeks. As your weight drops, your TDEE drops too. A deficit calculated at 200 lb won't be the same deficit at 180 lb.
Zigzag calorie cycling: What it is and why it works
Instead of eating the same calories every day, zigzag calorie cycling alternates between higher-calorie and lower-calorie days while maintaining the same weekly average. This approach has three evidence-based benefits:
Reduces metabolic adaptation
Higher-calorie days partially restore leptin levels and prevent your metabolism from fully adapting to a constant deficit. Your body is less likely to "settle" into a lower metabolic rate.
Improves diet adherence
Having higher-calorie days built into your plan means you can eat more on weekends or social occasions without guilt. This removes the all-or-nothing mentality that causes most diets to fail.
Supports training performance
Schedule higher-calorie days on your hardest training days and lower-calorie days on rest days. This fuels performance when you need it most while maintaining an overall deficit.
How to use the schedule above: The zigzag schedule generated by this calculator maintains the same weekly calorie total as eating your target every day. Higher days are ~15% above your target, lower days are ~15% below. The weekly average matches your goal exactly.
Common mistakes when setting calorie goals
Cutting calories too aggressively
Extreme deficits slow your metabolism, increase muscle loss, and lead to binge cycles. A moderate 500 cal deficit is more effective long-term.
Ignoring protein intake
Low protein during a deficit means you lose muscle alongside fat. Prioritise protein to preserve the tissue that drives your metabolism.
Not adjusting over time
As your weight changes, your calorie needs change. Recalculate every 4–6 weeks to avoid plateaus and frustration.
Overestimating activity level
Most people are less active than they think. If in doubt, choose one level lower. You can always adjust upward based on real results.
Treating estimates as exact numbers
All calorie formulas are estimates. Use your target as a starting point, then refine based on weekly weight trends and how you feel.
Forgetting about hydration
Dehydration impairs metabolism and mimics hunger. Drinking enough water is one of the simplest ways to support any calorie goal.
Calories burned from common activities
Estimates for a 155 lb (70 kg) person per 60 minutes. Actual burn varies by body weight, intensity, and fitness level. Use our Calories Burned Calculator for personalised estimates.
| Activity | Cal / hour |
|---|---|
| Walking (brisk, 3.5 mph) | 280–320 |
| Running (6 mph / 10 min/mile) | 590–650 |
| Cycling (moderate) | 400–480 |
| Swimming (laps, moderate) | 420–500 |
| Weight training | 220–310 |
| HIIT / circuit training | 500–700 |
| Yoga (vinyasa) | 250–350 |
| Desk work | 100–130 |
Example calorie targets
These are illustrative examples only. Use the calculator above for your personalised target.
| Profile | Maintenance | Target |
|---|---|---|
| Sedentary woman, 30, 140 lb, wants to lose weight | 1,750 | 1,250 |
| Active man, 28, 180 lb, wants to maintain | 2,650 | 2,650 |
| Moderately active man, 35, 200 lb, wants to lose | 2,500 | 2,000 |
| Active woman, 25, 130 lb, wants to lean bulk | 2,100 | 2,350 |
Calories in Common Foods
Quick reference showing calories and macronutrients per serving for 70+ common foods. Use this alongside your daily calorie target.
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Apple | 1 medium (182g) | 95 | 0.5 | 25 | 0.3 |
| Banana | 1 medium (118g) | 105 | 1.3 | 27 | 0.4 |
| Grapes | 1 cup (151g) | 104 | 1.1 | 27 | 0.2 |
| Orange | 1 medium (131g) | 62 | 1.2 | 15 | 0.2 |
| Pear | 1 medium (178g) | 101 | 0.7 | 27 | 0.2 |
| Peach | 1 medium (150g) | 59 | 1.4 | 14 | 0.4 |
| Pineapple | 1 cup chunks (165g) | 82 | 0.9 | 22 | 0.2 |
| Strawberries | 1 cup (152g) | 49 | 1 | 12 | 0.5 |
| Watermelon | 1 cup diced (152g) | 46 | 0.9 | 12 | 0.2 |
| Blueberries | 1 cup (148g) | 84 | 1.1 | 21 | 0.5 |
| Mango | 1 cup sliced (165g) | 99 | 1.4 | 25 | 0.6 |
| Avocado | ½ medium (68g) | 114 | 1.3 | 6 | 10.5 |
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Asparagus | 1 cup (134g) | 27 | 2.9 | 5 | 0.2 |
| Broccoli | 1 cup chopped (91g) | 31 | 2.6 | 6 | 0.3 |
| Carrots | 1 medium (61g) | 25 | 0.6 | 6 | 0.1 |
| Cucumber | 1 cup sliced (119g) | 16 | 0.7 | 3 | 0.2 |
| Spinach | 1 cup raw (30g) | 7 | 0.9 | 1 | 0.1 |
| Kale | 1 cup chopped (67g) | 33 | 2.9 | 6 | 0.6 |
| Sweet Potato | 1 medium (114g) | 103 | 2.3 | 24 | 0.1 |
| Bell Pepper | 1 medium (119g) | 31 | 1 | 6 | 0.3 |
| Cauliflower | 1 cup (107g) | 27 | 2.1 | 5 | 0.3 |
| Green Beans | 1 cup (125g) | 34 | 2 | 8 | 0.1 |
| Mushrooms | 1 cup sliced (70g) | 15 | 2.2 | 2 | 0.2 |
| Courgette (Zucchini) | 1 medium (196g) | 33 | 2.4 | 6 | 0.6 |
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Chicken Breast (cooked) | 100g | 165 | 31 | 0 | 3.6 |
| Beef Mince (cooked, lean) | 100g | 250 | 26 | 0 | 15 |
| Salmon (cooked) | 100g | 208 | 20 | 0 | 13 |
| Tuna (canned in water) | 100g | 116 | 26 | 0 | 0.8 |
| Eggs | 1 large (50g) | 72 | 6.3 | 0.4 | 4.8 |
| Tofu (firm) | 100g | 144 | 17 | 3 | 8 |
| Turkey Breast (cooked) | 100g | 135 | 30 | 0 | 1 |
| Prawns (cooked) | 100g | 99 | 24 | 0.2 | 0.3 |
| Pork Chop (cooked) | 100g | 231 | 26 | 0 | 13 |
| Greek Yoghurt (plain) | 170g | 100 | 17 | 6 | 0.7 |
| Cottage Cheese | 100g | 98 | 11 | 3.4 | 4.3 |
| Lentils (cooked) | 1 cup (198g) | 230 | 18 | 40 | 0.8 |
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| White Rice (cooked) | 1 cup (158g) | 206 | 4.3 | 45 | 0.4 |
| Brown Rice (cooked) | 1 cup (195g) | 216 | 5 | 45 | 1.8 |
| Pasta (cooked) | 1 cup (140g) | 220 | 8 | 43 | 1.3 |
| White Bread | 1 slice (30g) | 79 | 2.7 | 15 | 1 |
| Wholemeal Bread | 1 slice (36g) | 81 | 4 | 14 | 1.1 |
| Oats / Porridge | ½ cup dry (40g) | 150 | 5 | 27 | 2.5 |
| Quinoa (cooked) | 1 cup (185g) | 222 | 8 | 39 | 3.6 |
| Baked Potato | 1 medium (173g) | 161 | 4.3 | 37 | 0.2 |
| Sweet Potato (baked) | 1 medium (114g) | 103 | 2.3 | 24 | 0.1 |
| Couscous (cooked) | 1 cup (157g) | 176 | 6 | 36 | 0.3 |
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Cheeseburger | 1 regular | 535 | 28 | 40 | 29 |
| Pizza (1 slice, cheese) | 1 slice (107g) | 272 | 12 | 34 | 10 |
| Caesar Salad | 1 bowl (300g) | 360 | 18 | 16 | 26 |
| PB&J Sandwich | 1 sandwich | 376 | 13 | 50 | 15 |
| Granola Bar | 1 bar (40g) | 190 | 4 | 29 | 7 |
| Dark Chocolate | 1 oz (28g) | 155 | 1.4 | 17 | 9 |
| Crisps (1 bag) | 1 bag (28g) | 152 | 2 | 15 | 10 |
| Hummus | 2 tbsp (30g) | 70 | 2 | 6 | 4 |
| Mixed Nuts | ¼ cup (36g) | 207 | 5 | 9 | 18 |
| Protein Bar | 1 bar (60g) | 210 | 20 | 22 | 7 |
| Food | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Whole Milk | 1 cup (244ml) | 149 | 8 | 12 | 8 |
| Semi-Skimmed Milk | 1 cup (244ml) | 122 | 8 | 12 | 4.8 |
| Orange Juice | 1 cup (248ml) | 112 | 1.7 | 26 | 0.5 |
| Coca-Cola | 1 can (330ml) | 140 | 0 | 39 | 0 |
| Diet Coke | 1 can (330ml) | 0 | 0 | 0 | 0 |
| Beer (pint) | 1 pint (568ml) | 215 | 1.6 | 18 | 0 |
| Red Wine (glass) | 150ml | 125 | 0.1 | 4 | 0 |
| Latte (medium) | 16 oz (473ml) | 190 | 10 | 18 | 7 |
| Black Coffee | 1 cup (237ml) | 2 | 0.3 | 0 | 0 |
| Smoothie (fruit) | 16 oz (473ml) | 260 | 4 | 55 | 2 |
Values are approximate. Actual calories vary by brand, preparation method, and portion size. Source: USDA FoodData Central.
Fast Food Calorie Guide
Calories for popular items from major restaurant chains. Use this to make informed choices when eating out. Values are approximate and may vary by location.
Source: official restaurant nutrition information (UK). Actual values may vary by region, preparation, and serving size.
Hidden Calories: The Sneaky Ones
These everyday foods and condiments are where most people unknowingly overshoot their calorie targets. The portion you think you're eating is often 2-3× the listed serving size.
| Item | Serving | Calories | Why it catches people out |
|---|---|---|---|
| Olive oil | 1 tbsp (14ml) | 119 | Healthy but calorie-dense — a generous glug can add 300+ cal |
| Mayonnaise | 1 tbsp (15g) | 94 | A sandwich with 2 tbsp = 188 hidden calories |
| Peanut butter | 2 tbsp (32g) | 190 | Easy to overestimate — 3 tbsp = 285 cal |
| Ketchup | 2 tbsp (34g) | 40 | Low per serving, but people often use 4-6 tbsp |
| Ranch dressing | 2 tbsp (30g) | 129 | The most calorie-dense common dressing |
| Butter on toast | 1 tbsp (14g) | 102 | Two slices of buttered toast = 200+ cal just from butter |
| Cooking spray | Real use (3-4 sec spray) | 20 | Labels say 0 cal for 0.25s spray — nobody sprays that fast |
| Coffee creamer | 3 tbsp (45ml) | 105 | 3 cups of coffee/day = 315 hidden calories |
| Granola | ½ cup (55g) | 260 | People pour 1-1.5 cups — that's 520-780 cal |
| Trail mix | ¼ cup (40g) | 175 | A handful is usually ½ cup = 350 cal |
| Honey | 1 tbsp (21g) | 64 | 'Healthy sugar' is still 64 cal per tablespoon |
| Avocado | 1 whole (200g) | 322 | Healthy fats, but a whole avo has more cal than a Mars bar |
| Fruit juice | 1 glass (250ml) | 112 | Same sugar as cola — with none of the fibre of whole fruit |
| Dried fruit | ¼ cup (40g) | 130 | Calorie-dense because water is removed. 1 cup = 520 cal |
| Cheese (grated) | 30g handful | 120 | A generous sprinkle on pasta can easily be 60-80g = 240-320 cal |
Calorie Density: Eat More, Weigh Less
Calorie density is the number of calories per gram of food. Low-density foods let you eat large, satisfying volumes while staying within your calorie target. This is the single most effective strategy for feeling full on fewer calories.
Very low density
(0-0.6 cal/g)Examples: Vegetables, salads, broth-based soups, strawberries, watermelon
Strategy: Fill half your plate with these — eat as much as you want
Low density
(0.6-1.5 cal/g)Examples: Fruits, yoghurt, cooked grains, lean proteins, beans, potatoes
Strategy: Build your meals around these — satisfying and nutritious
Medium density
(1.5-4.0 cal/g)Examples: Bread, cheese, meat, eggs, hummus, rice dishes, pizza
Strategy: Portion control matters — use measuring tools until you calibrate
High density
(4.0-9.0 cal/g)Examples: Nuts, oils, butter, chocolate, crisps, biscuits, fried foods
Strategy: Small portions pack a punch — weigh these if tracking calories
The practical rule: 400g of broccoli = 136 calories. 400g of chocolate = 2,120 calories. Same weight, 15× the calories. When you're in a deficit, filling your plate with low-density foods is the difference between feeling satisfied and feeling deprived.
Sample Meal Plans
Three complete daily meal plans showing exactly how to hit specific calorie targets. Adjust portions to match your personal target from the calculator above.
1,200 Calorie Plan
Weight loss · Smaller individuals
Breakfast
Greek yoghurt (120) + blueberries (40) + honey (30)
Snack
Apple (60) + 10 almonds (70)
Lunch
Grilled chicken salad with olive oil dressing
Snack
Cucumber sticks (15) + hummus (70)
Dinner
Baked salmon (250) + steamed broccoli (45) + quinoa (110)
1,500 Calorie Plan
Moderate weight loss
Breakfast
Porridge with banana and peanut butter
Snack
Greek yoghurt (120) + mixed berries (50)
Lunch
Turkey and avocado wrap with side salad
Snack
Protein bar
Dinner
Beef stir-fry with brown rice and vegetables
2,000 Calorie Plan
Maintenance · Lean bulk
Breakfast
2 eggs on wholemeal toast (320) + orange juice (110)
Snack
Banana (90) + peanut butter (190)
Lunch
Chicken breast (225) + pasta (185) + pesto sauce (80)
Snack
Mixed nuts (170) + apple (60)
Dinner
Grilled salmon (250) + sweet potato (130) + green beans (35) + olive oil (40)
Dessert
Dark chocolate (2 squares)
These are example plans. Adjust portions to match your personal calorie target from the calculator above.
Calories Burned by Activity
Estimated calories burned per hour based on body weight. Heavier individuals burn more calories performing the same activity due to greater energy expenditure.
| Activity (1 hour) | 60 kg / 130 lb | 75 kg / 165 lb | 90 kg / 200 lb |
|---|---|---|---|
| Walking (brisk, 3.5 mph) | 215 | 267 | 319 |
| Running (6 mph / 10 min mile) | 590 | 735 | 880 |
| Running (8 mph / 7.5 min mile) | 780 | 970 | 1,160 |
| Cycling (moderate) | 400 | 500 | 600 |
| Swimming (moderate) | 420 | 520 | 620 |
| HIIT / Circuit Training | 480 | 600 | 720 |
| Weight Training | 220 | 275 | 330 |
| Yoga (Vinyasa) | 250 | 310 | 370 |
| Tennis | 400 | 500 | 600 |
| Football (Soccer) | 400 | 500 | 600 |
| Basketball | 340 | 425 | 510 |
| Dancing | 300 | 375 | 450 |
| Rowing Machine | 420 | 520 | 625 |
| Skipping Rope | 600 | 750 | 900 |
| Hiking (hills) | 430 | 535 | 640 |
| Golf (walking) | 250 | 310 | 370 |
| Housework (general) | 175 | 220 | 260 |
| Gardening | 280 | 350 | 420 |
| Desk Work | 100 | 125 | 150 |
| Sleeping | 50 | 63 | 75 |
Values are estimates based on MET (Metabolic Equivalent of Task) data. Actual burn depends on intensity, fitness level, and individual metabolism.
Use our Calories Burned Calculator →Evidence-based calculations
This calculator uses the Mifflin-St Jeor equation (1990), recommended by the American Dietetic Association as the most reliable BMR predictor for the general population. When body fat percentage is provided, the Katch-McArdle formula is used for improved accuracy. Activity multipliers are based on the Harris-Benedict activity factor scale. All processing runs in your browser. No data is stored or shared.
Methodology reviewed against peer-reviewed literature. Results are estimates and should not replace professional medical advice.
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